Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 5 March 2020, 21:07 Rotterdam, NL
Interval 🌧️
De regen getrotseerd. Keinat maar niet ontevreden over het tempo, de 5 minuten interval fases 5:01/km 5:29/km 5:06/km incl. stoplicht bij de middelste).
Warmup: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.369m | |
| Time (Watch) | 40:00 | |
| Pace | 5:26/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate rain | Light intensity shower rain | |||
| Temperature | 5.6 ℃ | 5.7 ℃ | |||
| Feels like | 1.3 ℃ | 1.7 ℃ | |||
| Wind | NE 7.0 km/h | NE 6.2 km/h | |||
| Humidity | 92% | 92% | |||
| Pressure | 988 hPa | 988 hPa | |||
| Dew point | 4.4 ℃ | 4.5 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:19 | 5:19/km | 98 of 960 | |||
| 1 Mile 1.610m | 8:35 | 5:20/km | 89 of 955 | |||
| Deci Marathon 4.200m | 22:41 | 5:24/km | 106 of 940 | |||
| 5K 5.000m | 26:53 | 5:23/km | 90 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:19 | 5:19/km | 5:19 | 5:19/km |
| 2K | 2.000m | 10:42 | 5:21/km | 5:23 | 5:23/km |
| 3K | 3.000m | 15:58 | 5:19/km | 5:16 | 5:16/km |
| 4K | 4.000m | 21:25 | 5:21/km | 5:27 | 5:27/km |
| 5K | 5.000m | 26:53 | 5:23/km | 5:28 | 5:28/km |
| 6K | 6.000m | 32:11 | 5:22/km | 5:18 | 5:18/km |
| 7K | 7.000m | 38:05 | 5:26/km | 5:54 | 5:54/km |
| 7.369m | 40:00 | 5:26/km | 1:55 | 5:12/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 107 bpm
Average: 162 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 6m
Average: 21m
Maximum: 72m